If you’ve ever contemplated running an ultra race or trail run, than you’re going to love this week’s Run to the Top podcast. On this week’s show, we’re interviewing ultra and trail runner Sage Canaday.

Sage has an incredible running resume. He is a 2:16 marathoner, two-time Olympic Trials qualifier, American Record holder at the Mt. Washington Road Race, and was the 2012 USA Mountain Running Champ…phew!

Talk about learning from one of the best! Here’s a brief summary of some of the great nuggets of wisdom we got from this interview:

How Sage transitioned from “traditional” races and training to trail/ultra running and how you can do the same if you have the same goal in 2013.

The importance of logistical preparation for trail events. How to select the right shoes, train to the demands of the course, and fuel properly.

The key workouts and long runs that help Sage know he’s fit and ready to run fast.

Sage’s take on fueling, pacing, and the lessons he’s learned along the way.

As always, let us know in the comments section if there were any questions we missed or if you have follow-ups. Even better, if you want to ask your own questions to our future guests, follow us on Facebook and Twitter. We will post opportunities for questions as soon as we schedule the interview.

Read the Transcript

Coach Jeff: Hi, everybody welcome back to the Run to the Top podcast. Today on our show, we have our guest Sage Canaday. Sage is on our show today to talk about trail running and ultra running and he has quite the experience not only in that, but as a traditional runner in marathon [inaudible 00:00:17].

Just to give you a little bit of a background, Sage is a 2:16 marathoner and he’s qualified for the last two Olympic Trials and I believe in the first time he qualified in New York City, he was the youngest qualifier in that Olympic Trials for the marathon. Since then, he’s decided to move to ultra running and trail running and so far, he’s had tremendous success. He’s the American record holder at the Mt. Washington Hill Climb and he’s also the 2012 USA Mountain Running champion.

So as we talk today, if you want to visit the resources that we mentioned on this podcast or you want to know more about Sage, you can visit runnersconnect.net/rc12 and that will give you all the details on this podcast. And one more thing, if you like this podcast, please visit iTunes and gives us a rating and vote for us and tell us that you like us. It will help other people find the podcast. And with all that, let’s get started and welcome, Sage. Hi, Sage welcome to the show.

Sage: Oh, thanks for having me.

Coach Jeff: Awesome! Well, we really appreciate you coming here today and sharing your experience with ultra running and trail running and also the experience that you have with transitioning from kind of a more traditional runner. I did a brief introduction with some of your major accomplishments, but let’s give our audience a little bit more in-depth picture of who you are and how you’ve kind of evolved to this sport from training probably in high school and then through now doing a lot of ultra running and trail running.

Sage: Yeah, basically, I started running pretty seriously actually in middle school, I was doing track and then a lot of times during high school, I was doing cross country in the fall and I really always enjoyed running on the trails. I grew up in Oregon so there are a lot of opportunities to run out in the woods, run up in down hills and that’s good training for cross country, but I also did the traditional track route and I went to Cornell University where I ran for Coach Robert Johnson.

I always was probably more competitive at cross country. It seem like we’re running 8K cross country races and I was beating guys that would crash me at 10K even on the track. So, I always like the hills and I always like the challenges of being on an uneven terrain I guess.

Coach Jeff: But it was a comment from the beginning.

Sage: Yeah. Well, I don’t know. I like running fast too, but the hills are always — I think I’m better at running uphill than flag or downhill for sure. So I slowly built my mileage up over those years. I was training year-round and that’s when I first got over hundred miles a week, which is pretty high volume even for Division I college and we did more marathon type training because I convinced my coach to run the marathon that year when I was 21 years old when I qualified for the first trials and then —

Coach Jeff: So just from the clarity of this, you qualified for the Olympic Trials in the marathon in 2008 when you were still in college?

Sage: Yeah, it’s actually 2007, yeah.

Coach Jeff: I see. Right.

Sage: I ran my first marathon at Houston over winter break that year and I missed the standard by 21 seconds and so I was devastated at first, but then, I decided I’d run Grandma’s Marathon in June right after track season. It was really hot that year, but I was able to hold on and qualify with 17 seconds to spare so that was barely making it.

Coach Jeff: Nice. Let me interrupt there for a second, how did your training look that spring when you were — I’m assuming trying to do an NCAA track season, which involves a lot of speed work, 10K is the longest distance and then how did you go and run the marathon in June? What did that training look like?

Sage: I mean, basically, Robert Johnson at Cornell, his training was more based on marathon type training, even for the 5K and 10K on the track, so I have that kind of going for me. We still did a lot of track workouts traditional, Vo2max workouts even like 200s and 400s for like turnover, but I always kept my mileage pretty high and I was doing some two-hour long runs fully, but nothing extremely long for marathon specific. But basically, I ran the 10K at conference. I had five weeks until the marathon and in those first couple of weeks, I just ramped my mileage up to like 120. I started doing 20-mile long runs, 22-mile long runs, pretty hard. I did some back to back workouts that would get my legs callused for the extra distance to go 26.2. So that was the main thing I had to change right away.

Coach Jeff: Yeah, now, that’s actually probably a pretty good time period, that five-week period where you can do some marathon specific works. So it makes sense. I was just curious if there was anything really interesting that you did because I’m sure there are some people that come off either doing shorter type races and then want to move to the marathon. So quite it’s — they can see that it’s possible and obviously to be successful even on a tough day.

Sage: Yeah, I mean generally, like it seemed like when I moved up and race distance so I got better so I just kind of — I knew I had the speed to run the marathon qualifying time. I just needed to get that specific endurance and some people will do it the other way. They’ll build the endurance first, then add a little bit of speed. I think you can do both ways and then it will work out and then you get that mix of training stimulus in there.

Coach Jeff: Right, so after college, where did your running career take you?

Sage: I was fortunate enough to be accepted into the Hansons Brooks Distance Running Project, which I’m sure you’re familiar with.

Coach Jeff: A little bit.

Sage: I’m from there. I have really cool guys to run with. Actually, Brian Sell was still on the team when I joined so I guess I kind of picked his brain. Clint Verran was still out there. A lot of them were mature guys that had actually run under 2:15 in the marathon. So that was a different training stimulus for me too because the overall intensity was a lot higher and the mileage was consistently higher and just having so many fast guys that push you everyday was a lot different. But I think it helps me eventually become a stronger runner as I’m assured, but it definitely figured a couple of years to kind of kick in.

Coach Jeff: Yeah, there’s definitely — a long process there sometimes when in terms of why you get adapted and you’re not just dog-tired everyday and racing tired. It’s tough, but once you adapt, it definitely obviously helps. So you were in 2:16 while a member of the Hansons’ team?

Sage: I did. Yeah, it was my second year there 2011 at the Rock n’ Roll San Diego Marathon. I ran at — it’s 2:16:52 so —

Coach Jeff: It’s 2:16 in my book.

Sage: Yeah, it’s closer to 2:17, but I also ran a 1:04:32 in the Half Marathon before that, which honestly, was probably my best performance while I was there. And I also ran Olympic Trials in 2012 for them and that was right before — that was my last race as a Hansons Brooks athlete.

Coach Jeff: Okay, so kind of moving into the next phase, you’re — and I kind of know from your background that that’s when you started doing more of kind of the trail racing and ultra running. Because you obviously were having a lot of success in the shorter distance, well “shorter distances” the Half Marathon, the Marathon, what made you kind of make the jump to doing something trail running and ultra running?

Sage: I mean it was always in the back of my mind after having fun in cross country in college, I still want to go back to the roads and try to qualify for the trials again in 2016. So it’s not like I’m saying no more to [inaudible 00:08:02] at all. I’d even tried to go back and get a 10K here on the track. I don’t know. I think the mix is good and just in training. It’s good to have a variety to change things up every couple of years. It’s a great break mentally. It’s a totally different mindset when you were running out in some of the trails. The courses and extra challenge just surviving the course, surviving the extra long distance beyond 26.2 I think will really help me be a stronger runner overall. So I guess the challenge drew me in and I just want to see how it stacked up and what it felt like.

Coach Jeff: Yeah, well, I mean and obviously, you’ve had success in it so it was definitely a good decision obviously in terms of even competitively, you’re definitely competitive in that space. When you first transitioned, how did the training came from what you were doing in the marathon to what you’re doing to prepare for some of your first ultra race and trail races?

Sage: Less of a focus on speed work, I haven’t touched the track all year. It’s some hard — some pretty hard like Vo2max efforts, but it involves more like trying to run as fast as I can up a mountain. Anyone in the Boulder area knows of Green Mountain. I’ve been basically racing up that as some of my harder workouts. So I run 20 or 30 minutes straight uphill at 85% maximum heart rate to 100% basically at the end and that’s what I consider speed work now. I also have extended my long runs a little bit. When I was at Hansons, we were limited to just going 20 miles for a long run and I always felt like I kind of want to go farther because I have before in college, I did some longer runs and I like the idea of building extra strength by doing like over distance type of a training. So I extend my long run up to 28 miles, I got in a good 28 miler for my first 50K trail run and that was back in March at the Chuckanut.

Less emphasis on high intensity paces. So like you’re out on the trail running a long run, it’s very specific you’re trail running. You don’t really have to worry about what pace you’re running if you go more by your effort and kind of just counting more time on your feet rather than hitting certain miles less because the course changes so much. If so many knows you get discouraged if you’re always looking at your GPS.

Coach Jeff: Yeah, so that makes sense. So even in the training, you’re probably doing more mileage overall and a lot of it is a lot easier I’m assuming. There’s probably maybe one key workout or two key workouts a week.

Sage: Yeah, I actually even say the mileage isn’t higher or just takes longer to get in because I’ll run 90 miles a week still maybe. But it takes just as long as when I was running a 110 or 115 miles a week on the road just because you’re running maybe a minute a mile slower out on the trails. But, as long as you’re putting in the time, you’re still training your aerobic system for 90 minutes or two hours and I think there’s a lot of value in that so you don’t get too caught up in the numbers, kind of — it’s more relaxing actually I think.

Coach Jeff: Yeah. So, I mean, that’s what I kind of imagined. So pretty much all the running that you do is on the trail. Is that because you — I mean, it might be both, but is it because you enjoy it more or is it because that you’re trying to be as specific as possible to the race that you’re trying to train for?

Sage: Definitely both. I’m really fortunate now that I live in Boulder so there’s a whole network of trails. It wasn’t quite the same in Michigan, but also, the fact that a lot of trails are — it’s just softer on your joints. So if you’re running 100% your miles on the road, it could really beat you up and you want to kind of change out your routine I guess. So I’ll mix it up still. I’ll go to the roads if I want to do some sort of tempo run, but it’s kind of rare these days for me to do that. There are so many different trails. I mean, you’re like — it’s usually, I’m making up my mind whether or not I want to go up a really big hill or mountain or stay on relatively flat trails, I’ll see what I can do. But yeah, I think it’s better to train specifically for the type of race you’re doing. So you’re doing in trail ultra, you’ve got to spend some time on the trails.

Coach Jeff: So what about — how do you handle the hills and the training? Like you said, sometimes you choose route space on a hill or a flat PR, but honestly, you’re going up and down a lot. How does that factor into not only the intensity and recovery, but in terms of the overall planning, like how often do you try to specifically incorporate hills into your training?

Sage: Pretty often, it does depend on the race that I’m focusing on. So like a lot of ultra races, I’ll study the elevation map and I’ll say, “Okay, this is a 50-mile race. Its 10,000 feet vertical,” like that’s a decent amount of up and down. So in that case, I’m going to be putting in more hilly long runs. I’ll do — probably at least a 20-mile every weekend that has quite a bit of hills in it, maybe not 5,000 feet vertical, that’s really hard to get in, but I’ll do some several thousand feet probably of change and I’ll map it out on like Google Earth or something.

Yeah, I tried — try to get that in at least once a week in just around Boulder, I mean, it’s so hilly. It’s hard not to [inaudible 00:13:36] on hills, but I think hills are speed training in disguise basically and you even go in down hills, it works your quads in a different way. So I think doing hills more frequently is actually beneficial to a lot of runners even people running on the road.

Coach Jeff: Yeah, so how do you handle the down hills? Because I can imagine, like the way I picture it and again, I don’t have the ton of experience with trail running, but I just picture it being a scary freefall when you’re kind of going down especially on a trail where the footing might not be great. How do you handle it physically? Are there any tricks that you use? And also mentally, how do you kind of get over the fact that you might fall in your ass?

Sage: Yeah, oh definitely. I mean, it depends how technical the trail is because some trails will be like really rocky, like running down Pikes Peak for example. A lot of people fall on that because you trip on a rock when you’re getting tired. I generally don’t like the down hills. I’m more of an uphill runner, but you definitely have to let loose, you have to take some risks, a lot of it comes down to how much of a risk you’re willing to take, how much blood you want to leave down the course.

Sometimes depending on what stage, at what point you are in the race, you don’t necessarily want to fly on the down hills because that might come back later and bite you. Like a lot of people who’ve ran the Boston Marathon for example knows that you don’t go as fast as you can on the first 10K downhill because it will beat up your quads. It’s not always about speed on the downhills, it’s about being consistent and steady, not falling. In my first [inaudible 00:15:12], I ended up getting five stitches from falling. So it’s definitely a risky thing that keeps going your toes.

Coach Jeff: Yeah, do you feel like you’ve improved overtime because I guess I see it the way you just described it as probably like the two [inaudible 00:15:26] guys when — I watched them on TV. I’m like, “Those guys are nuts.” When they go down the hills, they’re just flying and taking those corners, but you guys obviously have years of experience and do you feel like at this point, you’ve kind of developed that experience over time and with patience?

Sage: Definitely a little bit, I’m still learning a lot especially about technical trails and downhill, but it’s definitely a skill that I think that with the more experience you have, the better you get at it. There is some natural ability involved like I think I’m naturally better in going uphill rather than downhill and it’s going (cross talking 00:16:00), but it’s definitely something that if you work on it, you could improve a lot both ups and downs and the technical trail aspect and having proper footwear also helps I found, too.

Coach Jeff: Yeah, you know what, let’s actually get into that. So we had some user questions and for those listening, we post on our social media on our Facebook and Twitter. You can follow us. We post and we have guest — so we had actually some guests or some of our audience members post some questions and a lot of them were actually focused around shoes and what you’re trying to choose to wear. So let’s talk about that a little bit. When you’re approaching a race, how do you decide what shoe to wear and actually we can probably tell your story of what happened recently because I think it’s a — at your last race because I think it’s a good lesson that you’ve learned and that you can probably teach your audience.

Sage: Yeah, I definitely recommend — trail shoes are usually quite a bit different from road shoes, but I’ll take a couple of different shoes to a race and depending on whether or not I’ve seen the course ahead of time, I’ll make a decision there and shoe selection is really important.

So I was in San Francisco at the North Face 50 this weekend and it was — there was a big storm coming in. It was raining at least like an inch an hour at times and we were running on these fire roads that I thought drained pretty well, but I found out in the second half of the race that everyone’s footprints had made it pretty muddy, it got flooded, it was like a slip and slide going up and down the hills. Unfortunately, I chose to wear my lightweight road racing flats. I’m fortunate to be sponsored by Scott’s Sports and I was wearing this pretty lightweight, 6.5 ounce road racing flat basically.

It’s great on the roads, it would be great for marathon, it was great for the first 20 miles of the race, but once I hit those muddy hills, I was slipping all over the place and it’s really unfortunate because actually, Scott has just sent me this new trail shoe, the TC2 and it has pretty good [inaudible 00:18:08] on the bottom. It’s a really good traction and I have these with me and they’re all muddy because I was wearing them around at start. It was my mistake, it’s kind of a bad error on my part to choose to not go with this shoe and then stick — go with my road racing flat. I think it cost me a lot of energy of course and I definitely fell a lot and was bleeding a lot.

So your choice of shoes is critical and it’s good to give yourself options. Try to study the course. Ideally, you’d know kind of what the most technical parts the course are because that’s a huge factor in ultra races. It’s — you know what if there are rocks or if there’s mud or if it’s — you have water crossings maybe or what the hills are like. Sometimes it’s hard to gauge.

Coach Jeff: Yeah, so I guess I had two follow-up questions. I guess the first, would you say it’s fair to say that the lesson that you learned is maybe more — error on the side of wearing a trail shoe as opposed to a more traditional running shoe? Would you say that might be the lesson you learned or maybe not, maybe I’m off?

Sage: Definitely, error on the side of sacrificing a little bit of weight maybe for extra traction. That was the main thing. Lighter is not always better because if you’re losing traction, you’re already kind of — that energy cost has already come back to get you. So, yeah, it’s always better to have something that has better traction than something that doesn’t, and usually, the shoes are better tractioned. You weigh a little bit more, but it’s something you had to experiment around with and I didn’t put in the time. [Inaudible 00:19:49] is kind of last minute things so you definitely want to do your research on that.

Coach Jeff: Okay, I mean, I don’t have quite as much experience, but I’m relating it to cross country when you choose your Spike Size before the race when you say like, “Oh, am I going to go with the short spike or the long spike?” Sometimes you make a mistake and pick the short one and the course is really muddy and it doesn’t work out, but it’s not 15 miles so it’s over where it really gets bad.

Sage: Yeah, everything gets magnified.

Coach Jeff: I guess actually the second question is I was curious about this and somebody asked about this is, do you ever have an option where you’ll carry another extra pair of shoes with you? So for example at this race, the first 20 miles were relatively easy or better terrain and then switching to a more traditional trail shoe, have you ever tried that or know people that have?

Sage: Oh, definitely. Yeah, that’s actually a great strategy. In a lot of ultras, they call them — you’re having a drop bag so at some of the aid stations in the middle of the race, you could have a bag set aside with your number, your name on it and you’ll throw in an extra jacket, you’ll throw in an extra pair of shoes. So a lot of people stop at aid stations and they’ll be able to switch shoes, which is honestly I should have done. I actually had some help of — my parents were there watching, they could have — I could have changed, but I didn’t think about it at that time. I was really trying to open up a gap on the field and every minute was critical so I didn’t stop and do that, but when I look back on it now, I definitely should have and I definitely should have gotten my jacket out too because it’s starting getting really cold.

Yeah, you know, when you get a drop bag, you definitely take advantage of it, put extra clothes, extra shoes, even extra food, gels in it too because it could make a huge difference later on.

Coach Jeff: Yeah, so in that sense, it sounds like with the trail running and ultra running that you’re doing, it sounds like the preparation and kind of getting all the details right is definitely a lot more important and something you have to put a lot more time into than in normal race. Are there any lesson or I guess strategies that you picked up over the last couple of months of things that can help you like the drop bag, those types of things?

Sage: Oh yeah, definitely. You’ve got to study like the race will come out the list of what they provide at the aid stations. So for example, at this race, they weren’t handing out any gels, which are rare, because usually they hand out gels at aid stations. So I knew that I had to stuff a bunch more in my pockets basically. But they also had other things like candy bars and potato chips and peanut butter and jelly sandwiches. So you’ve got to kind of figure out what you’re going to eat out there on the course, what works well for you and you could do that in training on your long runs ahead of time, figure out whether you like to eat potato chips during your run or you want to take salt tablets instead.

And also studying the elevation map of the course I think is really critical because that will determine how I do my long runs, how I do my hill training so it’s got a lot of up and down and you have to be ready for that or your legs are going to protest a lot when you’re out there. So studying the course map too I’d say like a lot of these trail runs, I’ve had the misfortune of getting lost, which isn’t good. So it’s good to study the map too and see where the major turns are, kind of figure out where you’re going in the race.

Coach Jeff: I have a question and for those who don’t know, Sage was talking about the race that he ran last weekend and you happen to go off course at one point. Did you feel like you adequately looked at the trail map before the race or were you kind of — did you feel like that was a mistake that you made?

Sage: Well, in this case, it was kind of a special circumstance because of the weather. They actually changed the course the day before the race. So I’ve been studying this trail now for weeks and weeks and weeks because of all the flooding, they had to totally read you the course and so they came up with a map the day before, which I did study, but this race also started in the dark. It started at 5 a.m. and the part where we got lost was about an hour and a half in and it was still basically pitch-black out. I was in the lead with two other guys, actually no, I was in second place with two other guys.

Honestly, we didn’t even see — there was a fork in the trail, but we didn’t even look off to see the fork. It was just — it was a proper way that course overlaps and it was kind of confusing. When you’re in the dark, it’s really hard.

Coach Jeff: Yeah, I like to imagine.

Sage: So that was kind of a special pace I think. Usually, it’s not like that. Usually, it’s not raining really hard and dark and if you’re in the lead, it’s sometimes harder to route find because I think there’s supposed to be a volunteer at that intersection and they hadn’t gotten there yet. So that was kind of part of the problem, but yeah, you definitely want to study the map ahead of time and hope they don’t change it the last minute.

Coach Jeff: Yeah. Well, I think that’s probably part of the extra challenge that goes along with these types of races is — those types of things can happen. They’re not going to change a marathon course too much at least and you never know I guess what could happen. Let’s actually move on to something that you talked about just previously with kind of the feeling and that type of thing. Obviously, you’re running for a significantly longer time than you would for even a marathon. How does your approach to feeling change at that point when you’re going to be out there for probably twice as long as a marathon, maybe longer than that?

Sage: It changes a lot. You have to eat a lot more. One of my friends says, “Fifty miles looks just like a — it’s like an eating contest — miles.” Because he basically — you want to take in quite a bit of carbs and you also want to take in some electrolytes, some sodium to help kind of worn off the cramps. So depending on the weather, depending on how much you’re sweating, that could also change a lot, but general rule of thumb, you’re going to start eating probably about 200, maybe 300 calories an hour out there, which is a lot.

Coach Jeff: That is a lot.

Sage: Yeah, I’ll be taking three gels an hour, sometimes more and then sometimes they’ll switch from drinking Gatorade to just drinking straight Coke at the aid stations. It’s really critical in [inaudible 00:26:22] because if you bunk, it’s going to get really bad. If you have 10 or 20 miles to go and you’re bunking, then, it’s hard to pull out of that and see — try to keep your blood sugar as level as possible. If you didn’t take anything, it would be like running a marathon and you’d be hitting the wall between 20 and 25 miles and just the energy cost of going uphills too, you have to take into account, too. So a lot of people take a lot of gels, some people eat solid bars.

Coach Jeff: Yeah, so you say you still do the gels. I would feel personally that taking three gels an hour like I would start getting pretty sick of them after just an hour and I have three or four more hours to go, but the gels kind of work for you or?

Sage: Yeah, well they have — for the most part, I’ll change it up and it really depends on the race because sometimes they’ll have aid stations every four miles, sometimes it’s every eight miles and so you could load up on gels at each station, you stop there and you could take some. When I start getting sick of the sugar because it is pretty sweet, all that — sometimes I’ll grabbing in for potato chips, which I did in a couple of races that worked that well for me. I think having that sodium in there also helps and you get some sodium from the Coke and the Gatorade, but the chips tasted good, I could go back taste it good, but I definitely know people that take in like Max King for example. He took a couple Hammer bars during the 100K race that we did and that seemed to really help him.

It’s a fine balance because sometimes, your stomach doesn’t feel real good, but you know you have to keep eating or you’re going to bunk. It’s something you want to practice in your long runs and training. A lot of people — most people carry either a handheld bottle or like a camel duck type of hydration system with them. So I’ll carry a 20-ounce handheld in my hand and it will be full of Coke and I’ll be sipping on that between aid stations and then I’ll fill it up because you always want to get that constant flow of energy and it’s a lot more critical than a road marathon just because you’re out there for so long.

Coach Jeff: Right, what about — you kind of mentioned briefly the potato chips, what about taking like protein and maybe even a little bit of fat? Have you experimented or know people that have used protein and included that and how has that worked?

Sage: Definitely, I think for the longer ultras, especially like 100K to 100 miles, it becomes even more critical to eat all sorts of things, things that have a lot of protein and fat in them. Generally, I kind of stayed away from a whole lot of protein, I know some of the gels, I think the [inaudible 00:19:07] have some amino acids in them. I’ve taken a lot of those. So I think that definitely helps a little bit on. It kind of depends how long you’re going to be out there. Like I said, the potato chips, I’m not sure if it was the salt or the fat that tasted good, but you definitely are burning a lot of fat too and so they utilize that as a fuel that’s going to make it more efficient for your glycogens towards, too. So probably taking in some fat is good too eventually, depending on — for the longer the race I’d say.

Coach Jeff: Yeah. And I know probably the answer to this question is going to be something along the lines of you are doing it, but one of the things that I’ve always wondered and I think others do as well is, how do you power through those days and those bad — those days that you don’t want to be out training? Obviously, you have to be out there for a long run and it’s not just an hour or 90 minutes, its three hours or so. Not only those days, but then, those bad runs that you’re just kind of like, “Man, I’m not feeling it today,” and you’ve got a long way to go. How do you deal with those as an ultra trail runner when it’s usually significantly longer than it would be for a normal type race?

Sage: I view it as a challenge. It’s always good to make yourself more mentally tough and if I’m struggling and training, I’ll think about it like I would in a race and I’m going to be like, “Well, the race is going to be a challenge too, it’s going to be tough.” There’s going to be some spots where you don’t feel good. You just have to try to work through it and stay motivated by focusing on little goals, like little races building up to a big race or thinking about how tough the competition is going to be and how much tougher this makes me because I overcame this training run or this obstacle. But I mean, everyone is out there working hard and training as hard as they can so you’ve got to be competitive and push yourself out of your comfort zone quite a bit.

Coach Jeff: Yeah, that makes sense. So let’s talk about some of your training and workouts. What do you consider to be some of your key workouts that you enjoyed doing and that you also feel like when you’re down with them, you can say it to yourself, “I’m fit, that was a good day?”

Sage: Mainly for ultras, it’s the long run and I’ll do usually a 28-miler. It’s my go-to distance and if I run that at a really good clip, I know I’m in shape, depending on the course. But also just doing my efforts at Green Mountain or doing — I did a lot of treadmill workouts actually before Mt. Washington and I’ll do like the Runners World Uphill Challenge, actually, it’s Trail Runners Uphill Challenge, which is 15 minutes at 15% incline on a treadmill and you try to go as far as you can in distance. So you kind of set the pace, you could adjust the pace as you go, but it’s a 15% incline.

Coach Jeff: That’s like straight up.

Sage: (Cross talking 00:32:10) treadmill and it’s like getting like Vo2max test and I remember I did that before Mt. Washington and I did 1.99 miles, which I felt really confident after that. So that’s a good barometer of my fitness, too. So I’ll run on the treadmill sometimes.

Coach Jeff: Yeah, I was curious about that actually because somebody asked that question. They asked, “What treadmill workouts that you do in preparation for Mt. Washington,” and I actually responded. “I don’t think that Sage runs on the treadmill, but obviously, he do,” and so that was kind of one of your key workouts before that race.

Sage: It was, yeah, definitely, I did that three weeks before, yeah.

Coach Jeff: Cool! So let’s say that somebody is one of their goals maybe for the New Year upcoming is to maybe do a trail race coming off that can traditionally training for a marathon, Half Marathon, that kind of thing. How do you think that they should transition? What kind of things that they should do to get prepared for that?

Sage: It depends if they’re going like a 50K you mean?

Coach Jeff: Yeah, I would say 50K because I would imagine that’s a pretty good introduction into ultras/trail running because going a hundred mile your first time is probably not the smartest decision.

Sage: Yeah, I know some people that have done it.

Coach Jeff: I’m sure there are.

Sage: 50K is good, 31 miles, it still takes a lot longer than a road marathon depending on the course. But the main thing I’d suggest is training a lot kind of like the marathon, but with less emphasis on any track workouts, Vo2max workouts and more emphasis on the long run and more emphasis on trying to get out on the trails. If you have some trails, you definitely want to get used to running on the trails more, get some hills in there, too. I did some more little workouts. But yeah, it does depend on the course, but I think hills will make you stronger just to cover extra distance.

So I’d incorporate more hilly long runs, maybe at uphill tempo runs, this is the workouts that I like to do like the treadmill workout I mentioned basically. And then, just not worrying about crashing every easy pace run, not worrying about paces much, just kind of having that mindset that you want to spend time on your feet and then kind of dial in your nutrition plan, too. That will be — the big difference is, maybe get some trail shoes for that.

Coach Jeff: One of the things that I’ve done with athletes that I coach who want to do specifically the 50K distances. One of the things that we’ll do is kind of do back to back long runs and not necessarily full long runs, not 220 mileage, but do something where they do maybe 14 on a Saturday and maybe 18 or 20 on a Sunday. Have you ever done something like that and have you found it to be effective?

Sage: I have actually. I usually am too tired after like a 28 miler like go out and do a 20 the next day, but also —

Coach Jeff: Right, the 20 and (cross talking 00:35:07).

Sage: Yeah, I’ll still try to put in a good 15 miler maybe the next day and I’m actually really agree with that school of thought where you — especially for people that work nine to five Monday through Friday, you might as well — you want to hit it really hard on the weekend, so you get in a big weekend like maybe you put in 30 miles on a weekend over two days. So I’m definitely then having here two hard days to be really hard and then having some easy days really easy. So you get more of a — there’s more than extreme change between your really high mileage days and then your really easy days because maybe I’ll do a 30 miler one day, but then two days later, I’ll just do like a 5 miler to totally recover from that. So a bigger swing in how your long runs are really long then you’re relaxed and try to recover between them.

Coach Jeff: Right, but it makes a lot of sense and from what it sounds like, that’s actually probably the biggest difference between like probably optimal marathon training in the sense that the consistency is more important than any one or two big workouts whereas it sounds like — I mean, consistency is certainly important, but it’s a little bit easier just to say, “I’m going to get these big weekends and maybe one or two big workouts,” and just kind of fill in the rest. Is that probably a fair assessment?

Sage: Oh yeah, definitely. The overall moderate intensity doesn’t need to be there as much as it doesn’t road marathoning. But I mean generally, the higher the mileage you could average out before you’re doing an alter, too.

Coach Jeff: Right, of course and you’re learning a lot.

Sage: Yeah, that is the difference though for sure.

Coach Jeff: Yeah. So, let’s talk a little bit about kind of how you go about things. Talk about some of the sponsors and how you’re going about to training for these races.

Sage: Oh yeah, actually, I’ve been really fortunate. Recently, I’ve got on board with Scott’s Sports. It’s my major gear sponsor, shoe sponsor and they’ve really helped me out a lot. They make a lot of shoes actually for trail runs, mountain running, it’s European based, but also for like tri-athletes and road marathons, too. So everyone is checking them out and then —

Coach Jeff: We’ll throw up a link on this at the end of this podcast or we’ll throw up a link again, runnersconnect.net/rc12, check it out and you’ll see the links for everything Sage is talking about here.

Sage: Oh, that’s great and then, a local company, Ultimate Direction based out of Boulder, they’re my hydration gear sponsors so they give me a lot of my handheld 20-ounce fluid bottles and then they also have backpacks hydration vest that you could wear on these longer races that you fill up with gels. There’s a gel pouch I have from them, really great innovative products and that always helps because you wanted cherry gels with you for sure on the run.

And then my nutrition sponsor, Flora Health/Udo’s Oil, which is actually — Udo’s Oil gives you all these omega 3s so it’s a lot of fatty acids that I mix into my salad dressing and I know Max King and others sponsored [inaudible 00:38:12] with them and he says it really helps with its fat-burning capacities. So it’s going to burn to take in your fats. Eat some fats, eat some omega 3s when you’re training, too. Smith Optics for my sunglasses because it’s really sunny out here in Boulder.

Coach Jeff: Yeah, what is it something 300 sunny days a year or something to that effect?

Sage: Yeah, it’s sunny everyday, which is great coming from Oregon it was like raining everyday.

Coach Jeff: Right, it’s a complete opposite, 300 days of rains.

Sage: It’s (cross talking 00:38:41) sun for my Vitamin D synthesis.

Coach Jeff: Yeah. Nice, actually, before we go, let’s talk a little bit about your nutrition in training like on a daily basis, kind of how does that look? I mean, I remember when I was training for the marathon I was eating like a [inaudible 00:38:56]. I mean, I remember when I was living in the bloomer house at Hansons, I remember waking up from a nap and I have lunch and I slept maybe from like one to two or one to three. I got up and I had an entire box of coco pops because I was like starving and I just needed chocolate and I just ate a whole box of coco pops and then I had dinner like an hour later. What’s kind of your nutrition look like in training?

Sage: I do eat a lot of carbs. I’m very carbist. I eat a lot of pasta, a lot of pizza, but I cook for myself a lot. I’ll make homemade pizza. Actually, I just did the other night and pasta is always easy to make especially if you’re tired late and I’m actually — I’ve been a vegetarian my whole life. That’s probably a little bit unusual for endurance athlete. I know some other ultra runners that are too. So I do have to take — I do take iron supplements and I get my blood checked to make sure I get enough iron, B12. I’ll take B12 supplements, Vitamin D, the sun helps with that I think.

I also try after I do a long run, I’ll try to eat as soon as possible too because they say there’s that 15-minute window where you want to take in quite a bit of carbs, a little bit of protein. I’ll start taking in more protein after a long effort because I know my muscles injury build so I eat a lot of omelettes, eggs. I try to eat a lot of salads and fruits too just try to eat pretty healthy overall, not a whole bowl of coco pops.

I’ll (cross talking 00:40:29) some beer, maybe or ice cream every now and then so it’s always good to mix it up and you get to it quite a bit more because you do burn those calories so it’s nice.

Coach Jeff: Yeah, it’s interesting that you said you eat a lot of carbs because one of the things that I guess maybe there’s a conception that I have of ultra runners and trail runners that they’re all along like the Paleo diet and just eating protein and natural. How do you feel like — do you feel like you ever kind of persuaded to go that direction just because of the community that you’re a part of with the trail running?

Sage: They’re not going to persuade me. I’ve had to persuade myself. I do know a lot of people — a lot of people are gluten intolerant too so they do have to stay away from so many carbs and I don’t want to always carbo load before every long run because I think there’s something to be sad about kind of going into long run empty and (cross talking 00:41:24).

Coach Jeff: Right, absolutely.

Sage: Burning more fats as you progress along, but now, I really like the taste of pizza and pasta. It’s going to be hard to give that up, but I think just moderation in varieties is the key.

Coach Jeff: Yeah, so before we let you go, I know you do two things on your own, as well you have a company Vo2max Productions. Can you tell us a little bit about that?

Sage: Yeah, basically, Vo2max Productions is my media outlet. I do coaching services off of it. It’s a platform to sell my book, Running for the Hansons, so I used it as a publisher to distribute that. And then we also have a YouTube channel, Vo2max Productions YouTube channel, which I post a lot of videos from races, the training advice, my mountain explorations and it all helps me because I do get some income off of the ads on there and through selling my book and the coaching so yeah.

Coach Jeff: Cool! So we’ll throw up a link at the end of this podcast again — sorry, on the page for this podcast to check it out because I think if you’re looking into doing some ultra running, I think Sage is probably a great person to get some coaching from. And even if you’re not, if you’re just looking for some coaching, Sage is — he knows what he’s talking about. And also, if you’re really into trail running and ultra running, you can check out the videos that he post and he does some shoe reviews and gear reviews and things like that so definitely something to check out there.

Sage, I want to thank you for taking the time out of your day to give us such an in-depth interview and share your training and everything that you’ve learned with us. We really appreciate it.

Latest Podcast Episode

Podcast Reviews

A really interesting and informative podcast. A great range of guests and subjects covered by an engaging and enthusiatic host. Tina clearly knows her stuff and her passion for running is infectious.

a great podcast for runners

December 1, 2016 by Rug Daniels from United States

I love this podcast. I am an avid runner but only took it up in my late 20's. As such I didn't have the benefits of high school or college coaching or advice. Run to the Top fills in this knowledge gap and has helped me be a better runner.
The host, Tina Muir, does a wonderful job of mixing informative & inspirational guests. Certain guests offer technical advice while others make you want to lace up and go for a run.

Keeps getting better

November 29, 2016 by Steve's Account from Canada

I've been enjoying this podcast for the past 8 months. I continue to take something new away each week from the diverse list of guests on the show. Great job Tina!

The Gait Guys

November 26, 2016 by Bradzo6 from United States

This podcast certainly provokes thought into thinking differently about your running injuries and improving your performance. It's well worth listening to and spending some time reflecting on your running goals as you enter a new year.

Insightful and Informative

November 4, 2016 by Physio Brad from Australia

Run to The Top offers up insights and information that assist runners off all levels fulfil their running potential. Tina is a skillful host who is able to apply her inisghts and running experiences with guests for the benefit of the listener. Brad Beer running.physio

Excellent, Spot-On Guidance for Runners

September 19, 2016 by RabbitRun70 from United States

I've been a big fan of Tina's and her RunnersConnect podcast for a couple of years now. She nails the questions and issues about which runners always ask. Love her positive and curious approach. Thank you, Tina, for bringing such a variety of wonderful and well-informed experts onto your show. Couldn't get through these hot, humid slogs (aka "long runs") without your podcasts!

My buddy on runs

September 18, 2016 by Stewthebassman from Canada

Tina has interesting guests who open up to her. She researches her guests and shows up prepared. Never disappointing and always thoughtful!

Great info for all runners

September 16, 2016 by ZippCobb from United States

What a legend Tina Muir is! A good human being sharing her knowledge of running and interviewing very interesting guests.

Excellent, inspiring and informative

September 1, 2016 by Erin Cally from Canada

Tina consistently has interesting and diverse guests. She asks thoughtful questions and you can tell that she puts work into preparing for each guest. Great running advice and inspiration, keep up the great work!

Have replaced my running music!

August 17, 2016 by Jesusrls from United States

These podcasts are wonderful! All I listen to anymore when running. Very solid and helpful info. Thanks you guys!

I recently stumbled across this podcast and quickly binge listened to most of the last year. Tina has such a great variety of guests and information to offer from nutrition to running psychology to injury and recovery. I have been a runner for over 5 years but have managed to learn something new with each podcast. And it is clear Tina is getting more comfortable as the host/interviewer. Keep up the great work and great content!

Good information for all runners

August 14, 2016 by Run because you can from United States

Interesting guests. I like also hearing about the hosts running and training.

Tina Muir is fantastic

August 10, 2016 by Dan in Perth from Australia

This is the first review that I have done for a podcast.
Tina Muir is fantastic; she is an elite Runner who is modest and interviews top people, and asks pertinent questions.
This is the best Running podcast.
I highly recommend every Runner to subscribe to the Runners Connect Run to the Top podcast.

Learning so much!!!

August 7, 2016 by Jill satran from United States

So informative. Love to listen!!

Very helpful, specially for new runners

August 2, 2016 by Bibi.org from Brazil

I have been enjoying the podcast on the last year, when I started listening to it while searching for more information about running. Since I'm a new runner, all the new information is great, and the podcast has been helping me a lot from tips, to information and inspirational talks. I like the fact the interviews change the subject from week to week, mixing nutrition experts, runners, trainers, and other professionals of the area. It's also pretty nice that the host, Tina Muir has a good sense of humor, which makes the interviews more fluid most of time. Thanks for the episodes and keep up with the good work.

Influential

July 28, 2016 by Johnboyz66 from United States

I have recently started listening to this podcast, and it's changed my running! Tina is a great host, and she responds to you if you e-mail her about a question. The guests are always relevant, and usually answer questions I've been thinking about but didn’t know where to go to find the answers. Now I know the answers are here. I always look forward to the next episode, and can't wait to listen to see who'll be on next. Thanks Tina and the Runners Connect group. Wish there was a podcast every day!

Tina Rocks

July 20, 2016 by @gaberuns from United States

This is a great podcast. Very informative and insightful. Great to listen to on a run or when relaxing. Tina is great!!!

Great podcast!

July 17, 2016 by Jengibreb from United States

The variety of guests and topics is simply outstanding. I find it very interesting to hear different perspectives from various experts, from scientists to elite runners. My favorite episodes are those that let us in on the personal stories and journeys of the interviewee. Keeping it real, honest and human - Tina excels at that! Her kindness, respect for others and relatabilty are refreshing.

Great Podcast!

July 10, 2016 by Ashley Waite from United States

I have recently started listening to this podcast on a daily basis both during my runs as well as my free time/commutes, etc. So far I have been EXCEPTIONALLY pleased with the information provided by guests and I think Tina does an awesome job at touching on topics that interest runners of all levels. As a Physical Therapist as well as endurance runner - I can say that the information provided by her guests have been sound and evidence based. I have been able to use this podcast as a refreshing, new way of continuing to learn and grow both professionally and personally. I recommend this podcast to all my colleagues and running buds! Thanks for all the effort you put into this podcast Tina - it does not go unnoticed or unappreciated!

Fantastic Resource

July 1, 2016 by Bradzo6 from United States

This is a great resource for runners of all abilities. There is a variey of subjects and guests that keeps you coming back. Great job Tina!

Goldmine

June 30, 2016 by Bradzo6 from United States

Fantastic resource for runners of all abilities! Well done Tina!

Awesome podcast with great content and guests!

June 29, 2016 by Marchil from Australia

Love the content of this well put together podcast, passes the time well, is easy to listen to and great content.

A must for runners

June 29, 2016 by Finncoop from United States

I love listening to this podcast while running. Tina is very passionate and enthusiastic about running and it shows during her interviews. She brings in a wide variety of guest who bring different while interesting topics. I highly recommend giving "Run To The Top" a listen.

Suitable for all runners!

June 24, 2016 by CCaitlin90 from Australia

I have never been interested in podcasts, but somehow stumbled across this one on my search for something to listen to on my long runs - I am hooked. Wonderful guests and a terrific host that make the information engaging and accessible for even a relatively-new runner. I'm about to complete my first marathon and love the tips and advice I've got from the Run to the Top Podcast :)

Great podcast for those interested in the science of running

June 24, 2016 by Matt Toronto from Canada

I found this podcast whilst reading Runners Connect blog post and absolutely love it. It's great to learn some of the science behind training and has lots of interesting guests. I'm busy working my way through the back catalogue...

For runners by runners

June 22, 2016 by AsterMan from United States

Tina and the team at runners connect have access to some of the top names in distance running. The interviews are full of useful and interesting information.

nyos

June 20, 2016 by nyosmali from United States

I am so glad I found this podcast over a year ago. I love the professionalism of each interview. For example, I love that no inappropriate language is used. I feel like each podcast is there to benefit the listener and not a inside conversation between the interviewee and interviewer. Great topics!

Favorite Running Podcasts

June 18, 2016 by DisneyElisa from United States

I love every single one of these interviews. The variety of guests is fantastic, and Tina asks the most insightful questions and really uncovers great information from the experts she talks to. I've learned so much in the short time I've been listening and will continue to follow this podcast in the future.

My goto on long run days1

June 17, 2016 by @therealJT from United States

Found the runners connect podcast earlier this year. I started looking for running podcasts to listen to at night before bed (thought it might help me wind down and sleep ). WRONG! Found my self staying up even later catching up on past episodes! Now I often listen during long runs. Tina is wonderful host and brings her own adorable style to the show. The guests are always relevant and informative. Highly recommend checking it out! Keep up the good work Tina!

Great interviews!

June 16, 2016 by ORuser97215 from United States

Tina has really grown into a fantastic, honest, real host for this podcast. I love the questions she asks, and there are some really great guests! Thanks!

Tina Muir - Are you a strength training baby

June 14, 2016 by Bmac1161 from United States

This was the first podcast I listened to....just getting familiar with this option with RunnersConnect. It was a great interview, and had lots of great information. But that was just the beginning...I emailed Tina afterwards for some sample workouts....she got back to me immediately, and we also exchanged additional emails with helpful information. Will use this much more often! Thanks Tina!

Great podcast for anyone interested in running or fitness

June 14, 2016 by Nina Rim from United Kingdom

Really interesting and informative!

Favorite Podcast!

June 8, 2016 by skinnydog68 from United States

Just love this podcast and I think Tina does such a great job interviewing! I love the variety of guests and love listening while I run.

A Favorite

June 3, 2016 by nkm555 from United States

This is the first podcast I listen to when there are updates. The Runners Connect episodes always cover interesting topics. They focus on the science behind the claims when the guest is doctor or scientist, so I don't think these are just marketing ploys. The host also includes interviews with runners who have inspiring stories; sometimes elite runners, sometimes more "regular" people who've done cool things. In any case, it's a fun listen, especially during an easy run.

Fantastic

June 3, 2016 by CharlotteG313 from United Kingdom

A must-listen for all runners

A "Go To" Podcast for Runners

June 3, 2016 by RunnerClark from United States

This podcast has quickly become on of my favorite and go to running podcasts. I truly look forward to a new episode each week.
I think what sets this podcast apart from others is the level of the guests, the wealth of knowledge and the overall variety of each episode. When I think of the episodes that I've listened to in just the past few weeks alone there was an episode on strength training, a great interview with Ellie Greenwood, an expert on metabolic disorders, an interview with Meb's coach, and so on.
I also absolutely adore Tina Muir. She is incredibly sweet, sincere and genuine. I love the questions she asks - always trying to get to the "why" behind something.

Tina Muir "Run to the Top" Weekly Podcasts

June 3, 2016 by foot55 from United States

I thoroughly enjoy listening to Tina Muir's "Run to the Top" weekly podcasts. I'm like a little kid on Christmas morning waiting for her to post them. Tina is one of the top interviewee's in Running podcasts today! She brings her heart and soul into every episode that brings out the best interviews from her guests. Among my favorites was Meb Keflezghi's Coach Bob Larsen who provided listeners incredible insight into Meb's background and training and how they work together. Another favorite was Thomas Bobby Phillips, the legendary barefoot runner from India who ran the 2015 Boston Marathon barefoot. Bobby is arguably the #1 ambassador for running in India and has an incredible story that is a must listen to podcast. Tina has outstanding guests like these two every week. I strongly recommend Tina's "Run to the Top" weekly podcasts!!!

Runner Entertainment!

June 2, 2016 by Bathel from United States

I've been listening since mid- 2015. Tina is an adorable interviewer, and what she shares of her professional career is a fascinating peek into that life. The range of guests, from bloggers to writers to record breakers, holds my interest every week. I learn something about running, nutrition, fitness every episode. I've been telling my friends to tune in, and have bought products or books as gifts as well.

A great resource for runners

June 2, 2016 by Michael Tasseron from Japan

This is my favourite podcast, and as a runner I find every episode informative and entertaining. It offers listeners valuable insights from authorities in distance running. The show has featured some well known athletes, scientists, physiotherapists and coaches. What I enjoy is that they all come across as approachable and willing to share their expertise. Keep up the good work!

Edutainment at its best.

June 1, 2016 by gavcarm from Australia

A great mix of education and entertainment. Highly recommended for runners of any level of ability or interest. I really enjoy the variety of interviews from athletes, coaches, trainers and practitioners. Great job done by the host Tina.

Informative & Interesting

May 29, 2016 by 4278888 from Australia

Enjoy the podcast, every guest has had perspectives that were worth considering. Found Tina's self criticism a little irritating when she first started but her confidence has improved and she now comes across better. Hope that the recent introduction of advertising rewards her personally for the effort she has to make to produce the podcast.

Always helpful and very motivating

May 28, 2016 by DickSagan from United States

As a coach, I'm constantly sharing this podcast - the information given is trustworthy from industry leaders. I look forward to getting the podcast every Wednesday.

Solid, helpful info, masterfully presented

May 25, 2016 by Running after 60 from United States

Tina does a great job, providing varied, well researched content and an array of interesting presenters who come at running from lots of angles. She really does her homework before each interview, too. Not full of fluff like some other running podcasts. Her show notes are useful, too.

Run to the top - interesting guests and interviews

May 22, 2016 by Fenny1010 from United Kingdom

A fantastic running podcast which I look forward to each week. Great guests and very interesting questions from the host Tina. I have learnt so much by listening. Thanks and please keep them coming!

Great podcast for runners

May 18, 2016 by Leer Lake from United States

Tina does an amazing job interviewing. I like how she comments on her own experience and keeps it real. The topics are always interesting and inspiring. I have learned a lot. Thank you runners connect and especially Tina for one of the best, if not the best podcast for runners.

Awesome running podcast

May 14, 2016 by Cat and poodle lover from United States

The RunnersConnect Run to the Top podcast has become my new training partner for easy runs. I love the wide range of guests that are interviewed, from elite athletes, coaches, health care providers, scientists and bloggers. Not only is it nice to have “company” on my easy runs, but I have really learned a lot about running as a sport and industry. The in depth interviews really allow you a peek into the minds of some of the leaders in the sport of running.

Informative and friendly

May 5, 2016 by Fizzy1964 from Australia

If you were put off by the quality of earlier episodes, give this podcast another try.
Tina Muir interviews a wide variety of guests. These include scientific experts, elite athletes, 'everyday' runners and coaches. Tina's interview style is friendly and she explains any technical stuff to make the content suitable for novices as well as experts.
Early episodes had dodgy sound quality and Tina accepted even outrageous comments without challenge (other than a doubtful 'That's interesting").Now the sound has improved and Tina now challenges controversial statements.

Great Podcast

May 4, 2016 by HDarwan from United States

Tina does a great job asking very beneficial questions

Great guests!

May 1, 2016 by Ckrd23315 from United States

Always enjoy the guests on this show. Very high quality relevant content. I also love Tina, although she can ramble on a bit at times.

Great info

April 28, 2016 by BretMaxwell from United States

Love the show. Solid info and lots of inspiration

Every runner needs to listen to this.

April 12, 2016 by FuzzyOne72 from Australia

Overall, a great podcast with a variety of guests that cover a wide array of practical running information. My very tiny concern is that I wish it was a little more polished with the introduction and sponsor commercials.

Fantastic Running Podcast

April 4, 2016 by Russa Mehta from United Kingdom

Been listening for about a couple of months only, and i have become a huge fan. Interesting guests and a host who is honest and passionate about her subject. A treat for all runners of various levels.
Congratulations on the 100th episode Tina Muir!

The Best Podcast!

March 27, 2016 by drummershannon1 from Australia

Runnersconnect is handsdown my favourite podcast to listen to! The content of the podcasts is always informative with expert guests who always leave you with new tidbits of info to think about and try. The host is soo honest, experienced and down-to-earth, and there is no time wasted ono endless adds or plugs for products. Always a pleasure to listen to :)

Mr

March 14, 2016 by CJDCHVCO from United States

Excellent material- great for the long runs

Big Fan of An Fantastic Podcast

March 11, 2016 by Ickystickeygoo3 from United States

I just started listening to Podcasts a couple of months ago and this was the first one I downloaded. I enjoyed the episode I listened to so much that I subscribed. Now I'm hooked. I've listened to all of the past episodes and I look forward to new ones. As an amateur runner for the past 7 years, I find the information given on the podcast to be very helpful. Tina is a great host and asks good questions. The guests are diverse and are a mix of fun, fascinating, informative, challenging, and practical. I trust that I'm getting reliable information and tips when I listen to this podcast. Subscribe and listen, you won't be disappointed! Keep up the good work, Runnersconnect!

cool

March 7, 2016 by tsb_br from Brazil

Interesting topics for runners all around the world and of all ages. I’ve been listening to it for a year and a half, really like it

Amazing running interviews

March 1, 2016 by Kat Sel from United States

I love the guests that come on RunnersConnect. I always feel so excited about running when I’m listening—so it’s great during long runs, or short ones on those days when it’s tough to get out of the house!

Fun and really informative

February 26, 2016 by Russa Mehta from United Kingdom

Have just discovered this podcast and have enjoyed it very much. So much that I am starting to work backwards through its history.
Tina, you are doing a great job!

Recommended!

February 24, 2016 by Sb sb sb from Australia

What a joy it is to listen to Tina! She has a relaxed interview style and engages easily with her guests which in turn has the guests relaxed and open. Great variety of interesting and inspiring guests and topics. As someone who is new to running I love that Tina explains things in lay mans terms without being condescending. Thoroughly recommend!

Julie Benson Interview

February 18, 2016 by khh4123 from United States

Tina Muir's interview with Julie Benson was so powerful. I listened to it on my easy run workout and could visualize what she was going through at Boston. Tina does a great job week after week getting speakers. Thanks Tina and RunnersConnect.

Fantastic podcast with great variety of info

February 18, 2016 by jj_oz from Australia

I am a relatively new runner who injured myself soon after building up to my first 5K. Searching for some help I found this podcast. Over the last couple of months I have been listening as I slowly build my running back up. I love the variety of topics and guests. Thanks :)

Loanne

February 16, 2016 by Cold Canadian Runner from Canada

I truly enjoy this podcast & listen to it when running & working out. It is positive and fun but, most of all, the information is so helpful. Tina is a wonderful host of the show.

One of the best running podcasts out there

February 15, 2016 by JT Running DC from United States

One of the best running podcasts out there. Tina Muir is a fantastic host - she's knowledgeable about the sport, engaged with the guest, and prepared to ask them the questions we listeners want to know. I like the variety of guests and topics - from physical training to mental training to injuries to elites - each week there's something that grabs my attention. Thanks RunnersConnect for the great podcast!

My favorite podcast

February 11, 2016 by youngandrungry from United States

I absolutely love this podcast as well as Tina as a host (anyone else love how she says “podcast?”) It hits on such prevalent issues in the running community and I can relate everything even the episodes I don’t expect. I learn something new every time and hope it never stops! My favorite topics have to do with weight and balance especially hearing both sides of weight loss vs. taking care of your body and amenorrhea.

The Running Podcast for Everyone

February 6, 2016 by RTBII from United States

Tina Muir does an excellent job of bringing in experts that give great running/fitness/health advice, no matter what level of runner you are, and also brings in some of the most interesting figures in running today and in the recent past to tell their stories. Tina is an elite runner and shares her personal highs and lows, giving the average runner some great insight into what it takes to compete at an elite level.

Applicable Knowledge with real world scenarios

February 5, 2016 by Dave Corrie from United States

I’ve been listening to these podcast now and what I enjoy is the useful information. I’m a 37 yr old runner trying to get faster and be competitive. Many of the podcasts include elite athletes with tips and experiences as well and respected professionals and Dr’s. A lot of useful information for beginners and experienced runners.

Tina Muir rocks

February 3, 2016 by NYCmom43 from United States

I love this podcast. Very informative, and Tina gets the best guests.

My Favorite Running Podcast

February 2, 2016 by Bellflys from United States

This is my favorite running podcast. It is always delivered in time weekly on Wednesday. I am intrigued by each guest discussion from science to elites to everyday folks. Great perspectives and I always learn something. Love that they are interviews but just as easily conversations. Tina is great and very down to earth.

Best running podcast, hands down!

January 27, 2016 by Jasmin @mommysmarathon from United States

This is by far the best running podcast I have ever listened to! This podcast is great for the long time runner as well as the beginner runner, because the topics they discuss are common problems for all runners. In a noisy world full of crazy diets and a lot of false information about being healthy, this is place where like-minded runners can tune in, learn how to work through their common pain points, and feel apart of a welcoming, fun, hard working community. Aside from Tina’s adorable British accent, she is so genuine and knowledgable about the sport, and truly has a heart to teach us how to be a better runner, often by learning from her mistakes. I so appreciate her authentic personality and reminder that running is a tough sport, even for the Elite. I look forward to listening to these podcasts on my long run days, as they have taught me so much and really help me pound out the miles. Thank you Tina and team for your work on this awesome podcast!

Best Runners Podcast!

January 27, 2016 by Jasmin @mommysmarathon from United States

This is by far the best running podcast I have ever listened to! This podcast is great for the long time runner as well as the beginner runner, because the topics they discuss are common problems for all runners. In a noisy world full of crazy diets and a lot of false information about being healthy, this is place where like-minded runners can tune in, learn how to work through their common pain points, and feel apart of a welcoming, fun, hard working community. Aside from Tina’s adorable British accent, she is so genuine and knowledgable about the sport, and truly has a heart to teach us how to be a better runner, often by learning from her mistakes. I so appreciate her authentic personality and reminder that running is a tough sport, even for the Elite. I look forward to listening to these podcasts on my long run days, as they have taught me so much and really help me pound out the miles. Thank you Tina and team for your work on this awesome podcast!!

Please keep it up!!

January 27, 2016 by Kuechi pilipino from United States

I also love hearing about your training. Your podcast motivates me more to cross train with my cycling. I don't really love running before but now i do thank you so much!!!!

Runner's Connect: A Balanced and Varied Resource for Runners of all Levels

January 23, 2016 by MinnieD82 from United States

Runner's Connect is actually the first podcast I ever listened to. I downloaded the episode that interviewed Janae Jacobs, as I was a regularly reader of her Hungry Runner Girl blog. I listened to that episode and just kept on listening. I have since become an avid podcast listener and listen to a variety of podcasts on running and nutrition. I keep coming back to Runner's Connect on the regular, however, because it continues to offer such a good variety of guests and to cover a wide range of topics. I like the balanced approach the show takes to running. I listen to a lot of podcasts on veganism and ultra-running and, while I love those shows, I recognize that they can be kind of extreme. Host Tina Muir is a special treat. Even though she is an elite runner, I find that I can relate to her and feel inspired by her without feeling intimidated. She is incredibly knowledgeable and conducts great interviews which are light-hearted without being silly or "fluffy." I highly recommend the show to runners of any level who want a reliable resource on a wide variety of topics from running form, nutrition, training, cross-training, techniques. etc. Thank you, Tina & Runner's Connect!

Love love love

January 12, 2016 by Rach8n from Australia

your podcasts...
Tina you are such a wonderful inspiration, wealth of knowledge and a joy to listen to. I have learnt so much!

Good job!

January 12, 2016 by NB0214 from United States

I look forward to every new download.

Never a boring topic!

January 11, 2016 by Erb9 from United States

I am constantly checking my podcast folder on my phone to see when a new podcast from Run To the Top, Runners Connect will be released! I have learned SO MUCH this past year and always excited for more. Tina does a wonderful job of making the topics relatable for both the beginner to experienced runners. The guests she interviews have so much experience, insight, and passion to share. Absolutely my favorite podcast of all time! Its hard to believe there is so much about running to talk about, but I think Run to the Top has only scratched the surface. Thank you for offering such a quality show! I am always spreading the word! :)

excellent running podcast with interesting guests

January 11, 2016 by ChelleG19 from United States

Tina does a great job as a host with a variety of guests and topics. She asks great questions and makes the podcast interesting. The guests are wonderful and include a variety of topics and different levels of running. It’s relatable to all runners.

My favourite running podcast by miles!

January 7, 2016 by hairy growler from United Kingdom

I am currently subscribed to 6 running podcasts and this is defo my favourite. Its a pleasure listening to Tina’s passion and honesty about running. She always finds great guests and drops knowledge on my head with each episode. She is an elite runner and approaches her podcast with the same drive and commitment. Thank you for doing this, hugely appreciated.

Brilliant!

January 6, 2016 by MomoftwinsMN from United States

I really enjoy listening to all of the great interviews Tina conducts durning my recovery runs. It can educational and fun at the same time.

Better and Better

January 4, 2016 by Mrs Angel Chavez from United States

I started listening to Run to the Top from the beginning only about a month ago.. already I have gone through every podcast and can’t wait for the new ones to come out. Since Tina took the helm I have seen her grow so much as an interviewer. She truly researches the person she will be talking to and has very thoughtful questions. Some say she should listen more but I appreciate her wisdom as well, after all she is an elite runner (and she loves sweets, so she is a woman after my own heart) Keep up the good work!

I have been a weekly listener for many years and this is simply the best runners training information out there hands down

Informative, educational and so interesting

December 11, 2015 by Compdrau from Australia

I have learned so much about running from this podcast. The guests are so interesting. Tina interviews her guests in such a warm and friendly way they relax and share their knowledge freely. She also has throughly read and researched her guests. Time and time again she will ask a question and her guest will be amazed at the depth of knowledge she has about them and their work. Tina I Really enjoy listening to the show. Thank you.

Good Stuff

December 9, 2015 by Freddie Dude from United States

I listen to these appropriately enough on my long runs on the weekends. The guests are usually pretty interesting and I tend to learn quite a bit and it keeps me motivated.

I love this podcast! I never walk away from listening to one without having learned something that I can apply to my own running! I listen often while running, which I find to increase my motivation.

Great Podcast

December 1, 2015 by TryingToBreak3 from United States

Great podcast. I would like to see more "regular people" interviews. Maybe some people who are attempting their first marathon, someone who is trying to qualify for Boston, someone trying to break 3:00, or someone who typically wins their local races. I'd like to see what their training plans are like, how they juggle running with their work and family obligations, what they do to keep motivated, and any tips they have for other people in similar shoes... Thanks and keep up the good work.

Powerful

December 1, 2015 by Mwrighttri from United States

Listening to these podcasts has been powerful information for me to have an advocate for my own health and enable me to continue and get back into running. I can't tell you how many PTs out there do not know how to support running and don't know how to treat a runners injury. In addition to learning about running shoes and the right kinds of cross training, I finally feel like I'm on the right track to healing after 15 years of injury in part due to the incredible wealth of information on these podcasts!

For runners of all abilities

November 29, 2015 by Laura in Pittsburgh from United States

I'm a middle of the pack marathon runner and I love this podcast. I just discovered it and am downloading every available episode to keep me company on my solo runs.

Very helpful and encouraging

November 23, 2015 by Shepherd girl mj from United States

I so appreciate the variety of guests on this podcast. I also really appreciate all of the work of Runner's Connect. I have been helped much through RC. Thank you for all of the improvements that have been made to the podcast. I look forward to it each week.

great podcasts!

November 23, 2015 by mollin8or from United States

i LOVE the runnersConnect podcasts! their topics are super relevant, especially to injured runners and for folks who aspire to be better. Tina Muir does a great job of asking interesting, thought-provoking questions and keeping her interviewees engaged and excited about the interview. i leave the podcast smarter, and inspired. and her guests are exactly who i am interested to be learning from. keep it coming!

Very encouraging for runners of all abilities

November 23, 2015 by Shepherd girl mj from United States

I so appreciate the variety of guests RC has on the podcasts (coaches, researchers, ultra runners, women, men, elite, not so elite, doctors, etc). I also really appreciate all of the work of Runner’s Connect. I have been helped very much in my fitness through Jeff Gaudette and staff. Thank you for all of the improvements you have made to the podcast. I really look forward to it weekly. I like the fact that I know which day we will have a new one. I truly mean that these really encourage me.

Great info for all runners

November 23, 2015 by timberlock12 from United States

RC nails it with in-depth, sound interviews with all the top experts in the field. Don’t miss an episode, whether you’re new to the sport or a seasoned pro!

Good running podcast

November 22, 2015 by HinBerlin from Germany

Always interesting, with a wide variety of topics and guests. Interviews with runners and with experts on training related topics like psychology, stress, sleep, nutrition. Always learn something new!

Great podcast for both new and advanced runners

November 21, 2015 by Neal64 from United States

This is a great podcast. I've actually listened to every podcast, some multiple times. Tina Muir does an excellent job interviewing all of her guests - she seems to have a positive chemistry with every one of her guests, keeping the conversations & material interesting and relevant. I highly recommend this podcast to runners of all levels of experience. I look forward to her weekly updates.

Honest and openminded podcast host

November 21, 2015 by Milushq from Israel

I'm listening to quite a few running podcasts and usually a host/s have some kind of agenda be it in the training or nutrition and it shows in the topics chosen for discussion. That doesn't seem to be a case with Tina Muir, and it's very nice.

Something for everyone

November 21, 2015 by DMAPPs from United Kingdom

As the title suggests there is something to be learnt for all levels of ability in this insightful and informative podcast.
The host is great, she seems like she is learning things at the same time as you are.
This is definitely not just for elite runners!
Great work from the runners connect crew.

Great Podcast!

November 19, 2015 by StephanyC007 from United States

I so enjoy listening to this podcast and hearing Tina's interviews with various experts across the running community on a variety of topics. I've learned about everything from nutrition to running form to just staying motivated. I look forward to hearing this podcast each week and adding more knowledge to everything I have learned so far about how to run more efficiently and safely. Love Tina, her positive attitude, and all the great advice she brings to the listener!

Informative with runners at every level & age in mind!

November 17, 2015 by Deej4Fitness from United States

I’ve been listening to the Run to the Top podcasts for a couple of years and it has become my “go to” source for information on all things running. As a Masters runner who’s still fairly new to the sport, I appreciate that there’s something for me in every episode. I like that the guests provide a good balance of information on a variety of topics of interest to all runners with some inspiration mixed in to encourage anyone, athletes & non-athletes alike. I love Tina’s genuine and personable interviewing style and appreciate her well thought out questions; she clearly does her homework prior to interviewing each guest. Thanks to Runners Connect for a quality broadcast!

Run to the top is defiantly Top !!!

November 10, 2015 by JanRain from United Kingdom

Fantastic informative Podcasts packed with useful educational and humorous info for anyone who loves to run thanks Tina and the team keep them coming like the hills we run !!!

Great for runners of all abilities

November 9, 2015 by Mark Soo from Thailand

This is a really great podcast. I think there is something interesting for new and experienced runners.
The podcasts cover a wide range of subjects, from the more technical aspects of improving your running by looking at specific areas (running form, strength training, nutrition etc) to hearing stories and experiences from all kinds of elite athletes on how to deal with pressure, training under busy schedules, training as you get older and a whole host of other great subjects.
If you are interested in running this is well worth a listen to.

My Favorite Running Podcast

November 7, 2015 by Return to the 80s from United States

Tina is a very knowledgable interviewer. Every episode is interesting, different and holds my attention. And I can't even count the number of times the interviewee has said to Tina, "Wow, you really did your research!" It is so great to listen to somebody that has so much heart and passion.

Love This Podcast!

November 6, 2015 by Kklad from United States

Was so happy to find this podcast! The range of topics covers all aspects of running and is very informative for all levels of runners. It is fantastic to hear from elites, coaches and top professionals and I love that it is hosted by an elite too! Tina Muir brings great questions and positivity to the interviews in a conversational style that makes me feel part of the team! I definitely recommend for anyone interested in broadening their running knowledge and lifestyle.

Great Podcast

November 3, 2015 by Lovin2run from United States

I enjoy listening to these podcasts. Tina does a fret job selecting the guests who bring great topic discussions and good perspectives. Thanks for good information!

My favorite

November 2, 2015 by Cbt44 from United States

I listen to a lot of podcasts on my work commute. This is , hands down, my favorite since Tina tool over. The interviews are great, the topics are always interesting and Tina is always upbeat and approachable. I'm not an elite by any stretch, but there is always something here for me (and any level). I always get excited for my Wednesday commute!

Great podcasts for runners!

October 23, 2015 by Happy Fit Mama from United States

I'm new to listening to podcasts regularly and Runner's Connect is my favorite for everything runners want to know about. Tina Muir's interview with Fernado Cabada was beyond inspirational. It's one of the best I've heard! It was heartfelt and uplifting. I'm excited each week to listen to a new podcast to further my running knowledge.

Great Information, Fascinating Guests

October 20, 2015 by Crosscoutry02 from United States

Prior to Tina Muir, the podcasts were good but not great. Tina, being the thorough person she is, does fantastic background research before approaching the person to be on the podcast for the week. She then has a list of questions, but modifies it based upon the responses. Interviewing is tough and it is fun to hear Tina gaining confidence, making the podcast her own, and enjoying the podcast process! Keep up the great work.

Interesting guests

October 20, 2015 by RalphGom from United Kingdom

Some very good guest interviews: good to listen to on long training runs

Great resources for any runner

October 16, 2015 by RamonaD76 from United States

Tina Muir does an amazing job bringing in very knowledgeable hosts covering a variety of topics directly or indirectly related to running. All podcasts are great additions to the wealth of resources available for RunnersConnect members and general audience. Keep up the good work, Tina & team! I’ll keep listening & learning.

Great information

October 13, 2015 by dnthall from United States

I really enjoy listening to the podcast as I do my long runs. There is a varitey of topics. Tina has never talked down to us slower runs. I appreciate it.

Now my favorite running podcast

October 13, 2015 by Ex P B from United States

Tina Muir has really come into her own as an interviewer. There is a lot of humanity in this podcast, and it offers something for runners at all levels.

Perspective

October 8, 2015 by VitaTrain4Life from United States

I just listened to the podcast with Fernando Cabada and was completely blown away! Runners whine a lot, about injuries, about clothing and shoes and races and everything else. After listening to the incredible story of Cabada, from growing up poor with a father in and out of jail, to becoming a man with the mantra of “slow feet don’t eat,” you will never look at running and racing the same again. I will be rooting for him in Chicago this weekend!

Kerry Gold Butter - Sock Doc

October 1, 2015 by RunDream26 from United States

I just listened to the Sock Doc interview - it was awesome and I've been enjoying lots of Kerry Gold butter now :)

Experts cover a wide range of topics

September 22, 2015 by runningto100 from United States

I’ve learned so much from listening to this podcast. The guests are leaders and experts in their field, so you know you’re getting up to the minute correct info. I’ve been running 30 years and I have learned more from this podcast in the last few weeks than I have in previous years. It’s so convenient to listen on a run and I know I absorb the information better by listening to the podcast than I would reading a book.

Great Podcast by a Real Runner

September 17, 2015 by Seanjack2011 from United States

This is a great podcast hosted by someone that I think is really enjoying and cares about what she is doing. The guests are very knwledgeable and it is nice to be getting a variety of topics from week to week. Highly recommended.

Great podcast!!

September 16, 2015 by Sav duncan from United States

This podcast is super beneficial and has great tips! It's wonderful to have a podcast that helps you feel apart of a running community. This podcast is perfect for any runner, beginner and elite runners.

Great runner podcast

September 4, 2015 by Schmenge55 from United States

I look for the new podcast every week. How could they be improved? More open ended questions vrersus "yes/now" (although the guests always elaborate anyway :) )They are the perfect lenght for my run, the guests are intersting and I like the "tone" of the interviews

The next best thing to running!

September 3, 2015 by david.power from United Kingdom

Discovered this podcast after an injury, been really impressed with the quality of the guests and the content. Keep up the good work.

Great!

September 2, 2015 by AdrianMastronardi from United States

I like this podcast very much. Great in information, great interviews!
Thanks for doing it!

Excellent Source of Inspiration and Information

September 2, 2015 by River Man from United States

Listening to the podcasts has become a must-do in my week. I’ve learned so much by listening and have been made aware of great resources. Good job, Tina Muir!

One of the Best!

September 2, 2015 by Jennfny from United States

I've listened to many running podcasts, but this one has some of the best content out there. Driven by actual studies and research, this podcast shares the most recent findings on all things running. Tina Muir was a hesitant interviewer initially, but she improves weekly. I love her warm, real personality. Excellent! My training and goals have been improved by listening...really love it.

Great Podcast for All Running Levels

August 30, 2015 by JB Hawk from United States

I really like the variety of guests and the informal style of Tina Muir. I'm fairly new to running and I find valuable insights in almost every podcast. The "old" podcasts are great to go back and listen to as well - some great guests and its interesting to hear contrasting interview styles. I listen to these while running and they really helf the miles go by.

Great podcast for all athletes

August 24, 2015 by VanSkate from United Kingdom

The Run To The Top podcast is one of the best for runners and anyone with general sports and fitness aspirations. Tina is an elite level marathoner and so knows the questions to ask, and backs it up with a great panel of guests. There is something here for everyone!

On Point for sure

August 19, 2015 by Terry2M from United States

Love this. I love all aspects of running. Her guest have been on other podcast but her interviews cover areas that weren’t covered in those podcast. Always like the Sock Doc and thats how I found this podcast. Keep up the good work Tina….

Informative, great guests, good stuff

August 12, 2015 by Knottyali from United Kingdom

Thoroughly enjoying these podcasts, loving the guests and info. Well worth a listen to anyone who loves running at any level

great podcast

August 4, 2015 by juliekhurd from United States

This is a great podcast for all runners. The caliber of guests is fantastic. I appreciate the topic selections as well, it's not just the same information being recycled like you see in some popular running magazines.

Always interesting and informative!

August 2, 2015 by Evildogmom from United States

Thanks for consistently providing great interviews with interesting guests. I come away with wonderful information and excitement about running!

Best Running Podcast

July 29, 2015 by iSteeeve from United States

Tina Muir is the great interviewer at Run To The Top. In her 7 months or so here she has turned this into a wonderful podcast. Top coaches, runners, authors everyone is getting interviewed here. From Dan Lieberman and Chris Macdougall to Alan Webb. Minimalist running, training, diet, cross training and all things running are covered.
Tina gives a fantastic interview and is genuine. She is interested in the discussions and is also a fine runner. She brings a runners enthusiasm and interest to her work.

Great conversations for serious runners

July 28, 2015 by apkohl from United States

I really love this podcast. It does such a great job of reflecting the passion and intelligence of the Runners Connect website, and always teaches me something new about the sport I love. The interviews really function like conversations between people, which makes it a really fun listen. It’s my go-to running companion during the week.
Thanks so much! Keep up the good work!

Must-listen podcast for runners

July 27, 2015 by L. S. Norris from United States

I love the Runner's Connect podcast for treadmill runs or strength training sessions. The topics and interviewees are always fascinating, informative, and motivational. Tina is an engaging and knowledgeable host who always gives a thorough presentation of the topic.

Lots of knowledge

July 27, 2015 by Jeremy71250 from Canada

These podcasts always bring a wealth of knowledge to the audience. Very informative, and not afraid to go in depth.
Only criticism: that intro music!

Great resource

July 26, 2015 by tollerlove from Canada

Love listening to these while running - gives me something to think about, absorb, action. Keep up the great work!

Great Podcast

July 16, 2015 by Joe Meno from United States

I listen to a lot of podcasts about running and this one is quickly becoming my favorite. Tina Muir asks thoughtful questions not only for her benefit, but for the average runner. I'm learning quite a lot and will recommend this podcast to my running club.

My favourite running podcast

July 13, 2015 by swl493 from Canada

Every week I can rely on this podcast to learn something new and interesting about running. Tina Muir is doing a great job keeping the topics and guests diverse. Tons of good stuff in the back catalogue, too.

One of my favorite podcasts

July 9, 2015 by fan in tulsa from United States

Tina asks thoughtful, creative questions of the show's guests. I really enjoyed this recent podcast of Greg Lehman because I learned that he will be at the same marathon as I am in Sept, the Erie Marathon. I'll be cheering for Greg to get his BQ!!!

Not your run of the mill podcast

June 26, 2015 by AmbertheRunner from United States

I started listening to this podcast shortly after the new host, Tina Muir took over. While the first one I listened to (an interview with Boston Marathon Race Director Dave McGillivray) had poor sound quality, the interview itself was interesting and inspiring to listen to.
This podcast quickly became one of my favorites to listen to for it’s range of topics, most recently I listened to the interview with Chicago Marathon Race Director Carey Pinkowski, and before that, one on women runners and fertility (try finding info on that anywhere else).
Other episodes have authors of running, psychology, and sports related books - Matt Fitzgerald (80/20 Running), Chris McDougall (Born to Run), Travis Macy (The Ultra Mindset), and RW Columnist Alex Hutchinson to name a few.
Tina is still getting a feel for being a comfortable podcaster I think, so sometimes she’s a little scripted, but I enjoy hearing a podcast interviewer from an (elite) runner rather than a coach sometimes (it seems like every other running related podcast is hosted by a coach). Listen to a few, and you’ll learn a lot.

Love these stories!

June 22, 2015 by n898ue98r9q8reuer from United States

I came to RunnersConnect several years ago because their blogs were so rich with practical, thoughtful and research based information. These podcasts take things to an even higher level. I learn something every time I listen to one. Thanks RC!

Getting better all the time

June 22, 2015 by HokiefanDan from United States

This is an excellent podcast and Tina is really coming into her own as an interviewer. Great information, great guests. Highly recommend.

Great for a long run!

June 20, 2015 by Not Your Mama’s Marathon from United States

I love listening to these podcasts for my long runs! It is highly entertaining and makes the hours go by quickly. Tina is adorable and does a great job at interviewing. I would suggest these to anyone, runners and non-runners alike!

Range of interesting topics

June 20, 2015 by EastcoastJenny from United States

Great podcast with a range of topics relevant to all runners. Whether you're looking for specificity of training (see Everything You Need to Know About Electrolytes: Nina Anderson, for example) or the evolution of women's running (see What Can You Do to Change the World?- Kathrine Switzer for example) this podcast covers it. Great interview style with intelligent questions. I look forward to each new episode!

Kathrine Switzer podcast

June 12, 2015 by rUnldylike from United States

Tina Muir's interview with Kathrine Switzer on Runners Connect about her inspiring story and the women's running movement is one of the best interviews I've head in a long time. Kathrine's words spoke to me so deeply, and Tina is such a thoughtful and authentic host. I'd highly recommend this podcast and others on Runners Connect to anyone who loves running.

Don't miss this 'cast!

June 10, 2015 by UltraKen from United States

Hosted by an elite marathoner, this cast speaks to ALL levels of running. Excellent content, great production, perfect for on the run listening.

Very informative.

June 6, 2015 by Tristan4646464 from Australia

Looking forward to catching up on all the past episodes. Lots of great information.

Essential Pod

May 14, 2015 by Tasty_Magic from United States

Interviews are detailed but never tedious. I feel like I've learned something from every episode!

The best running podcast

May 11, 2015 by Slaglemark from United States

Great info and interviews, and a nice mix of technical and motivational topics.
It's really interesting to hear host (and elite marathoner) Tina Muir's take on topics that affect recreational runners.

Great Topics for Runners & Athletes

May 5, 2015 by Alligator423uf from United States

Very helpful advice for runners, but also some topics that are helpful for everyone - like the nutrition topics.

Great podcast for runners!

April 30, 2015 by Squirrel Buns from United States

I have really enjoyed learning so much from each of the podcasts I’ve listed too so far. I subscribe to a few podcasts for runners and Run To The Top is #1 for me. The guests are varied as are the subjects. The information can’t be beat. Tina Muir has really done a great job as the host for the show and her true thirst for knowledge in running and life show through as she interviews those on the show. Great job Tina!

Best podcast for runners!

April 30, 2015 by Chridtinakatrina from Australia

This is the best running podcast. The hosts hold great interviews which are very entertaining and interesting to listen to. I look forward to every new podcast and always learn something new.

Better Listening Needed

April 23, 2015 by Pathfinder32110 from United States

The Interviewee are are great! Information is Great! Interviewing is a hard job. The Interviewer needs to pose shorter questions and listen to the answers. Don’t be in such a hurry to tell what you know; we want to hear from the interviewee. Let them talk and listen and react, BRIEFLY. You do not have to restate everything that was said. You are dong a pretty good job. Keep growing.

Great info for runners and non-runners alike

April 16, 2015 by PegDB from United States

Jeff and his team provide great insights into all things running, and how our bodies work and adapt. I like that it is science and researched based. The podcasts all make me think, and I love listening to them on a run.

Perfect for Long Runs!

April 16, 2015 by Emma @ Life’s A Runner from Canada

I have followed Tina’s blog for several months now, so I knew any podcast with her in it would be fantastic. Hearing that both Tina and Doug Kurtis’ first marathons were…interesting (she can’t even remember hers, and Doug had to take a pit stop to get his feet taped!) really took off the pressure that I was putting on myself for my first marathon. I listened to them chat for the last half of my long run, and I can honestly say the miles flew by! This will definitely be a staple in my running routine from now on.

A good listen for the roads

April 14, 2015 by Luis Carlos from United States

Just started listening to this podcasts. It’s quite al right as a running companion, but it could use a little upbeat.

Great podcast

April 11, 2015 by Saudili from United States

I’m new to this pod cast but have really enjoyed the last few downloads. Great interviews with inspiring and well informed runners.

Alex Hutchinson - improving performance

April 10, 2015 by justamaniac from United States

Alex is a wealth of information, thank you. But I felt that the question stated in the title was never really answered... aside from the mention of steroids. I was hoping for a clearer picture of supplements that work and those that are "illegal, but he never really got there". Notwithstanding, I enjoyed the interview!

Motivating!

April 8, 2015 by Travis Macy from United States

These podcasts are the perfect companion for long runs. Great take-aways for running and life!

Tina Muir

April 2, 2015 by Brockdorf from United States

I listen to my podcast while running and while working. To be able to do this you have to have a very unique presentation that lets you know when the important stuff is being talk about, be generally entertaining throughout the podcast, and not lack inflection so you don’t ignore the whole podcast. I have podcast packed with information, but they are so boring you get to the end of it and you realize you listened to none of it. Then I have podcast that are so packed with information that you can’t possible multitask through the show. There really not a way to describe exactly what I mean, but there are very few podcast that are perfect to listen to while running and working—but this is one.

Satiates your inner running nerd! :)

April 1, 2015 by Carly Pizzani from United States

Just started listening to this podcast & heard elite runner Tina Muir talking about full-body gait analysis - so fascinating! I will definitely be checking out the whole series.

Great podcast for runners

March 29, 2015 by DcnRuss from United States

I have been listening to this podcast for the past year and enjoy it. As a beginner runner (less than 2 years running) I have learned a great deal. The most recent interview with Alex Hutchinson had some very helpful information on supplements. Tina Muir, the newest interviewer, is getting more comfortable each time out. Highly recommended.

A great podcast to listen to while running!

March 28, 2015 by epalsma from Canada

There aren’t many podcasts on running that are worth listening to. There are a great number of topics, for all your different interests.

Great Topics and Guests!

March 28, 2015 by Metadaddy from United States

I discovered Run to the Top a few weeks ago, and it’s quickly become my #1 podcast for when I spend more than a few minutes in the car. Tina does a great job with her guests - they share some fascinating insights.

Informative

March 12, 2015 by nkm555 from United States

Interesting topics with a focus on the science behind the claims.

Love it!

March 1, 2015 by Cassie Pisone from United States

So great - I learn so much with every podcast! Highly recommend!!! Tina is so great to listen to!

I look forward to new episodes!

February 25, 2015 by josina_james321 from United States

I eagerly await Wednesdays for the new episodes of this podcast! They are cover a variety of running related topics that are both informative and enjoyable for runners of all levels. I also like the grassroots feel of this podcast. My two recommendations for improvement would be the audio quality, which is not always the best, and having the newest episodes available on iTunes sooner. I often see on Facebook that there is a new episode and follow the link to iTunes only to be disappointed by the fact that the episode is not yet available. Overall a great thing to have available to listen to on my runs!

Great information

February 25, 2015 by c.a.r.o.l. from United States

These are great podcasts to listen to while I do my longer runs. Good information and not only for elite runners.

Great resource with some really good interviews and insights for runners. Highly recommended for gym and jogging!

Great for both beginner and advanced runners

January 28, 2015 by Azyet24 from United States

Interviews are well thought-out and guest are top notch. New host podcaster engages with the guest very well and is able to pull out the best information from the guest. Highly recommend for all runners!

Good podcast for beginners to elite runners

January 28, 2015 by Eskimokiedokie from United States

This podcast has been revamped with a new female host that is also in the elite range of the sport. The guests are very high quality and the content is engaging!

Some great information for the serious runner

January 28, 2015 by PFF13 from United States

Regardless of your distance, fitness etc if you love running there's some great info here. Found the nutrition episode particularly useful recently.

Excellent stuff!

January 25, 2015 by Lloydy in Sydney from Australia

This show just gets better. Great interviews, advice and direction for all standards of running (interviewer improving). So pleased I found RunnersConnect, now have loads of back issues to listen to.

Love This Podcast!

January 24, 2015 by janetlovestorun from United States

I've always enjoyed the RunnersConnect podcast, but I love it even more since Tina Muir took over as host. The weekly shows are relevant to runners of all abilities, and every week I hear something that helps me become a better runner. RunnersConnect is by far my favorite podcast!

Informative and engaging, embodies the spirit of running

January 24, 2015 by xrouge from Canada

Tina Muir has great guests, demonstrates a professional attitude and her candour in regards to her interviewing skills, which are continously improving, is charming.

Great information

January 15, 2015 by RunnerEmily from United States

I'm a huge fan of all things RunnersConnect, so it's no surprise that I also love their Podcasts. They bring in knowledgeable and reputable people in the sport, so if you're into running, this is the Podcast for you.

New episodes?

November 1, 2014 by alexjhancock from United States

I was enjoying this podcast. Is there a plan to make more new episodes?

The real deal

August 10, 2014 by Michael in Doha from United States

If you’re reading this, congratulations: you found the real deal. Mix one tablespoon of insight, with equal portions of discipline and confidence, add further seasoning to taste, patiently sauté until race day, being careful not to burn, then amaze yourself with the result.

Excellent guests, good questions!

April 14, 2014 by Jjt89 from United States

Will’s interview technique gets better and better with every podcast! The latest from April 9, 2014 with Magness is fantastic information and the questions are well framed to elicit fantastic conversation. I look forward to even more!

Awesome

September 6, 2013 by Run&Kick from United States

My boyfriend who is a cross country coach and turned me on to this podcast. Its amazing. I find the information very useful and I can listen to this at work, home or even running! Keep them coming!

Great podcasts!

June 18, 2013 by Barefoot Morten from Denmark

These podcasts are really interesting and insightfulI and I enjoy listening to them. I also highly recommend visiting the blog on runners connect, which have a lot of good articles on all things running.

Great guests

June 13, 2013 by perry dakar from United States

I really enjoy this podcast. Jeff has great guests, and it's been cool to hear him become more and more comfortable as an interviewer as the months go by. Lots of good -- sometimes conflicting -- perspectives, so always lots to think about. Definitely one of my favorites.

Interesting guests, interesting questions

May 26, 2013 by @aaronolson82 from United States

Podcast is one of my favorites on running. Great guests and great questions.

Best Serious Running Podcast Available

May 26, 2013 by OTCM_MiddleDistanceGuy from United States

In a sea of "couch to 5K" podcasts, Runner's Connect stands out as one of the very few programs for serious distance and middle distance runners. Interviews with experts (e.g. Tim Noakes) and with elite (past, present and future) athletes a coaches who have something valuable to discuss make this podcast my favorite. Jeff Gaudette does a great job leading the interviews and is clearly respected by the other athletes, coaches and experts who answer his questions seriously - no fluff. Great job Jeff.

Love It!!

May 20, 2013 by Petegirl333 from United States

Full of great information! Great for new or experienced runners!

Great insights

May 16, 2013 by MMcGyver from United States

Jeff does a great job brimming scientists and other subject matter experts to the table and discussing a wide range of topics I find extraordinarily relevant. Not just to running but to all my fitness endeavors. His podcast have explored the wide world of running myths and brought clarity and focus.
Keep it up Jeff.

Best running resource

May 8, 2013 by 俺ダァ from Japan

For mine "RunnersConnect" is the best online resource for runners currently available. Learning a lot and enjoying the process. Thanks!

Very educational and to the point

March 27, 2013 by Carlisia Campos from United States

Jeff does a great service to us runners by covering great topics and going directly to the point. I also subscribe to his email newsletter on my personal email address: it is one email that I read immediately as soon as I see it, it has that level of consistent relevance, just like his podcasts.

Listen to Gain Running Knowledge

January 31, 2013 by Npearsonsmith from United States

Jeff is so knowledgeable in the running world and picks informative athletes and doctors to interview. Between the breadth of topics and perspective of athletes, these podcasts cover tons of bases and will not only help you understand the sport more but also help you back up scientific findings. From the physiological effects to mental strategies, these podcasts are outstanding

The absolute best running podcast

January 16, 2013 by NJrunnerDY from United States

This is the ideal podcast for people who want to learn. I'm a beginner training for a marathon and I keep going back to past podcasts getting more information I missed or didn't apply to my routines. Sign up for the newsletter on the website. There is so much free information given i don't need to look for other articles anywhere else. There is only one podcast I don't like. It's not from the host but of the guest who doesn't have a radio voice and she talked about herself half the show. Other than that I look forward to the new ones every week even when Jeff is slacking over the holidays.

Runners connect

November 2, 2012 by Jnewes from United States

Very informative, great topics.

Love this podcast!!

August 14, 2012 by Run-n-Mom from United States

Love the discussions, stories, questions that this podcast provides. Also love how in depth these elite runners get about their own training regimes.

Fantastic!

July 30, 2012 by MarkEichen from United States

Great group of experienced and successful coaches. I wish I'd found them earlier.